How to Choose Something Healthy for Lunch at Work

by Amanda Hernandez

Pack your lunch the night before to save time and make choosing healthy food easier.

Planning your lunch ahead of time can save you money and time and helps make choosing healthy options easier. By having healthy ingredients on hand, a nutritious lunch can be thrown together in no time. Restaurant food is often much higher in calories, fat, sodium and sugar than food from home so, when possible, pack your own lunch.

Plan Ahead

Plan your lunches at the beginning of the week, and buy all the necessary ingredients so you have them on hand. Foods such as quinoa, beans and meats can be cooked ahead of time so they are ready to go for the workweek. Chop vegetables and make a pot of healthy soup on Sunday and use it for lunches throughout the week. Pack your lunch the night before to save time in the morning. This will help you avoid having to grab something quick that is more likely to be unhealthy.

Pick a Protein

Protein helps to fill you up and keep you full for longer than other nutrients. Choose lean proteins such as tuna, grilled chicken, low-fat cheese, hummus or beans. Peanut butter and almond butter are rich in healthy fats, so they make great options as well. Chicken can be cooked ahead of time to save time during the week. Pack a 4-ounce portion and throw it on a salad for a nutrient-packed meal.

Choose Fruits and Vegetables

Fruits and vegetables are full of vitamins and minerals. Two and a half cups of vegetables and 2 cups of fruit are recommended by the U.S. Department of Agriculture per day. Get part of that recommendation at lunch by eating a large salad filled with your favorite vegetables. Fruits such as oranges, pears or apples pack well without getting easily bruised and make an excellent addition to a meal. Throw some onion, tomato and lettuce on a sandwich for extra nutrients.

Order Out Healthy

If you did not have time to pack a lunch, you still have an opportunity to eat healthy. Order a turkey sandwich on whole-grain bread with vegetables and mustard. Leave out fattening toppings such as full-fat cheese and mayonnaise. Order a salad and ask for olive oil and vinegar in place of high-fat dressing. Avoid high-fat toppings such as croutons and bacon. Look up the menu online ahead of time to check nutrition information to help find a healthy option. Watch portion sizes, as restaurant meals often contain two to four times the recommended portion.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

Which of these grains do you like?

Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

Which of these fruits do you like?

Apples

Bananas

Pears

Kiwis

Oranges

Peaches

Pomegranates

Berries

Which of these foods do you like to eat?

Fish

Nuts

Vegetables

Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

Chicken

Beef

Turkey

Pork tenderloin

Eggs

These are some fruits you can eat on a Paleo diet. Which do you like?

Berries

Apples

Bananas

Oranges

Pomegranates

Pears

Which of these foods do you like to eat?

Fruit

Legumes

Nuts & Seeds

Vegetables

Healthy fats

Grains

What are you interested in adding more of into your diet?

Calcium

Protein

Iron

Healthy Fats

Which of these foods do you like?

Molasses

Soy milk

Tahini

Almond butter

Collard greens

Tofu

Soybeans

Which of these foods do you like?

Lentils

Chickpeas

Quinoa

Tofu

Almond butter

Beans

Which of these foods do you like?

Blueberries

Spinach

Chickpeas

Prunes

Artichokes

Which of these foods do you like?

Olive oil

Avocados

Olives

Almonds

Sesame oil

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About the Author

Amanda Hernandez is a registered dietitian who holds a Master of Arts degree in family and consumer sciences with an emphasis in dietetics from Western Michigan University. Her work has been featured in "Women's World" and "Women's Day" magazines. She writes for nutritionistreviews.com and has been a nutrition writer since 2010.

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